December 10, 2020

Daily score: 8

Workout:

#4
A. Farmers carry; 50 feet x4; rest 2 min

90# on each handle x50 x4

B. Single arm waiters carry; 50 feet x4/side; rest 1 min bw sides

45# plate x1

45# dB x3

C. Sandbag bear hug carry; 30 sec on/30 sec off x10

100# SB

+
EMOM 10 min:
odd; max reps DB strict press in 30 sec @20#
even; max reps ring rows in 30 sec

18/11

15/10

14/10

14/9

13/9

+
EMOM 10 min:
odd; max reps push ups in 30 sec
even; max reps strict pull ups in 30 sec

12/5

12/6

12/5

12/5

12/5

Really enjoyed the carries.  Wanted to try a plate overhead for the waiter’s carries to test wrist as well but was kinda sketchy so switched to DBs.  Sandbag series was tough by the end for sure.  Emom’s felt good and steady.  Thanks!

December 8, 2020

Daily score: 8

Workout:

#11
Rings -  Ring mobility + LARS

LARS S3 (out and back to the side on rings) 5r x5

1 real one +4 not all the way down

5 partial depth x4

Handstand 1

Stretches + 5 rounds of push up series on knees

60r shoulder taps x5 plus mobility

34, 37, 37, 33, 30

Rings - Ring mobility + Reverse muscle up

Ring to chest false grip hold 60s x5

20s x5

+
A. Barbell hip thrust; build to a 5rm

195

B1. Single leg DB hip thrust; 20 reps x3/side; rest 1 min

10# x20/leg x3

B2. BB frog thrusts; 15 reps x3; rest 2 min

35# bar x15 x3

C. Circling back extensions; 3 reps in both directions x3; rest 2 min

3 each x3

D. Hanging L hold; accumulate 2 min for quality

Done 

Feeling great today.  Thought I was badass and went all the way down on the LARs progression to find I couldn’t get back out.  That’ll be fun to improve.  Left shoulder fatigues first on the shoulder taps.  Left leg tires faster on the single leg hip thrusts, burns.  Everything else went as usual.  Thanks!

December 7, 2020

Daily score: 7

Workout:

#2
A1. Feet together heels elevated sissy squats; 15 reps x4; rest 1 min

Done 

A2. 2" elevated DB front rack reverse lunges; 20 reps x4; rest 1 min

35’s x3

15’s x1

A3. Band assisted GH raises; 12 reps x4; rest 3 min

Done

A4. KOT split squats; 12 reps/side x4; rest 1 min
https://youtu.be/WHHI9l8Zp40

Done

+
20 min amrap reverse sled drag

1200 feet with sled +95#

Got some good sleep last night.  Strange in the lunges that both my quads felt a burning pulling sensation that reminded me of sprinting on cold legs.  But I wasn’t cold and had warmed up well.  By the last set I was a little concerned something would pull and backed of the weight, it still felt hard.  Everything seems fine the next day, a little strain in the quads during L-holds today is all.  Sled pull was awesome.  Good steady slog.  Thanks!

December 6, 2020

Daily score: 6 (was a non-stop day and started this in the evening, made me feel good tho)

Workout: 

#1
Foundation 1 - Front lever

Straddle hollow body rocks 60r x5 plus mobility 

52, 43, 48, 48, 48

Handstand 1

Stretches + 5 rounds of push up series on knees 

Wall facing hs hold 60s x5 plus mobility

I DID IT! 60s x5

Foundation 1 - Rope climb

Ground ring rows 15 x5 plus mobility

9, 9, 7, 8, 9

+
EMOM 20 min:
Odd- 8 sec assault bike sprint into easy spin
Even- 4 air squats @3030 tempo

Done, total 100 cals

+
EMOM 20 min
odd- 12 sec ski erg sprint into easy ski
even- 15 sec sorensen hold on GHD

Done, total 115 cals

So happy to have made it through the HS holds and move forward.  Love these challenges.  The emom’s were the perfect mindless thing I needed tonight too.  Thanks!

December 5, 2020

Daily score: 7

Workout:

#12
A. Partial deadlifts from knee; 5x5 @220-225 ; rest 90 sec

220, 220, 225, 225, 225

B. KB complex; 5 single arm KB swings + 5 single arm KB clean + 5
single arm KB snatch x5/side; rest as needed bw complexes

Done at 26#

C1. Barbell front rack pin presses at parallel; 20 seconds x3; rest 1 min

Done

C2. Hip mini band around knees air squats @2020; 25 reps x3; rest 2 min
* Do not go to full depth nor hit full extension, keep time under
tension the entire time

Done

+
6 min amrap:
3 CTB pull ups
2 strict hspu
10 foot hs walk

5 rounds +3 +1

Finally getting good sleep.  I did a video of the kB complex because I think I suck at the clean and snatch.  Unless you are supposed to wind up with bruises, I’m not doing it right.  I’ve always struggled when I go beyond 26# with the KB.  A lot of it is just how it bangs my wrist or forearm.  I’ve watched videos but they haven’t sunk in.  The HS skill play video is something I saw on IG and was playing around with in my warmup.  The pin press- banded squats series is so much harder than it looks on paper, a total quad burn.  Super happy with how I did in the wod.  Did all the HS walks unbroken and on my first kick up.  The hspu’s were hard though, I think it just took me a bit to remember a good position.  Thanks!

December 2, 2020

Daily score: 5 (fried from many night of interrupted sleep)

Workout:

#11
Rings -  Ring mobility + LARS

10r of strap ring plank circles x5

completed

Handstand 1

60s wall facing HS hold x5 plus mobility

:40, :40, :40, :40, :40

Rings - Ring mobility + Reverse muscle up

False grip ring to rest hold 60s x5

:16, :20, :20, :12, :16

+
3 min amrap
10 DB deadlift 35#
10 cal row
10 DB power clean 35#
10 cal assault bike
10 DB hang power clean 35#
10 cal ski erg
rest 1 min
x7
* wherever you finish in previous set, that is where you will start
at the next.  Do not go back to the beginning

3 rounds +10 +10 +10 +10 +10 hang pwr cleans

I could really tell I was fried based on how hard things were in this workout.  Puppy gets me up about 2-3 times a night.  Is getting better though.  The ring circles weren't too bad, harder to turn my right arm out.  I fought for the handstands.  I feel like I know I can do 60s but can't convince my body to.  And today 40 seconds felt twice as long.  My neck and traps have been really sore/tight for days too.  One of these days, I'll attack and get 60s x5.  Ring to chest was just ridiculous.  I just kept sliding out of it and had zero mental toughness.  The first set of deads in the WOD I felt something pull in my right hamstring and moved forward tentatively trying to warm it up and work it out.  It improved and other than being sore everywhere the next day, is fine.  I could tell my nervous system was shot when at some point doing hand power cleans, they felt hard and I had an urge to cry!  Hahahaha, kinda cracked me up then.  I needed sleep and calm.  Thankfully I got a great night of sleep last night and am feeling much better able to cope. Thanks!

December 1, 2020

Daily score: 7 (lots of getting up at night)

Workout:

#10
A1. Feet together heels elevated sissy squats; 12 reps x4; rest 1 min

done

A2. 2" elevated DB front rack reverse lunges; 20 reps x4; rest 1 min

done with 35# dbs

A3. Band assisted GH raises; 10 reps x4; rest 3 min

done

B1. KOT split squats; 10 reps/side x3; rest 1 min
https://youtu.be/WHHI9l8Zp40

done

B2. Reverse sled drags; 150 feet x3; rest 3 min

sled +95, 1:46

sled +100, 1:44

sled +105, 1:51

+
prowler sprint (heavy, but still allowing foot turnover)
15 seconds
rest 60 seconds seconds
x6 sets

+70, +75, +80, +80, +80, +80

I thought I had finished writing this yesterday but must have been interrupted.  The most important thing I think at this point, is this one made me sore!  Lateral thighs and quads and low back.  Everything went well.  Was fun to do a new movement with the KOT squats.  I was tired for this one but not as bad as the next day.  Thanks!